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Muscle soreness is a common phenomenon, especially after physical exercise. It can also be caused by the flu, sitting for long periods, or other forms of muscle strain. Muscle soreness is usually temporary and not serious, but it can sometimes be indicative of a more long-term condition. The scientific term for muscle pain is myalgia, and it can be classified as either localized (in one spot) or diffuse (all over). Delayed-onset muscle soreness (DOMS) is a type of muscle soreness that occurs after intense or unfamiliar exercise. Acute soreness, on the other hand, is felt during or immediately after exercise and is caused by a buildup of metabolites and lactic acid. While acute soreness usually disappears shortly after stopping the activity, DOMS can take 12 to 24 hours to set in and typically peaks between one to three days.
| Characteristics | Values |
|---|---|
| Type | Delayed Onset Muscle Soreness (DOMS) or Acute Muscle Soreness |
| Causes | Eccentric exercises, microscopic tears in muscle fibres, muscle fatigue, muscle repair and strengthening |
| Treatment | Rest, massage, cold therapy, heat therapy, gentle stretching, over-the-counter pain relievers, magnesium supplementation |
| Prevention | Adequate rest, active recovery, hydration, split-day routines |
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What You'll Learn
Delayed Onset Muscle Soreness (DOMS)
DOMS is caused by microscopic tears and damage to the muscle fibres, which the body responds to by increasing inflammation, leading to delayed soreness. High-intensity exercises, particularly eccentric exercises that involve tensing a muscle while lengthening it, often trigger DOMS. For example, the controlled downward motion of straightening your forearm after a bicep curl or the tensing of your quads when running downhill are eccentric movements.
DOMS is a normal part of a new exercise program and indicates that the muscle is healing and strengthening. The severity of the soreness is not related to the extent of muscle damage, and it is possible to experience DOMS even without working out for a long time. While time is the only treatment for DOMS, there are ways to ease the pain and stiffness while your muscles repair themselves. Research suggests that getting a massage 24 to 72 hours after an intense workout can significantly reduce soreness, with 48 hours post-workout being the most effective time. Additionally, gentle movements like yoga, walking, cycling, or swimming can help lessen the soreness.
It is important to listen to your body and rest if your DOMS is severe. However, complete rest may not always be beneficial, and gentle movement can help alleviate the pain. Implementing recovery strategies is vital to prevent and manage DOMS and restore muscular strength and performance levels.
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Acute muscle soreness
Muscle soreness is usually a result of exercise, strain, or a passing infection. While soreness after exercise is common, it can also be caused by not moving enough or by only using certain muscles. For example, desk jobs that involve sitting for long periods can cause muscle stiffness and pain.
Delayed-onset muscle soreness (DOMS) is muscle pain that begins a day or two after a workout. It is caused by temporary muscle damage and inflammation commonly triggered by eccentric exercises, which cause you to tense a muscle while lengthening it. DOMS can be treated with rest, hydration, active recovery, and gentle movement. Massage, heat therapy, and cold therapy can also help alleviate pain and stiffness.
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Muscle damage and inflammation
Muscle soreness is usually a result of muscle damage and inflammation. This is often caused by exercise, particularly eccentric exercises, which cause you to tense a muscle while lengthening it. For example, the controlled downward motion of straightening your forearm after a bicep curl is an eccentric movement. Similarly, the way your quads tense up when running downhill is also an eccentric movement.
Delayed Onset Muscle Soreness (DOMS) is a type of muscle soreness that begins about 12 to 24 hours after exercise and peaks between 24 to 72 hours. It is caused by microscopic tears and muscle damage, which trigger inflammation. The inflammation is your body's response to the damage, and it may lead to delayed-onset soreness. DOMS can affect anyone, from elite athletes to beginners, and is considered a positive sign that the muscle is healing and becoming stronger.
Acute muscle soreness, on the other hand, is the burning sensation felt during or immediately after a workout due to a quick buildup of metabolites during intense exercise. This type of soreness is related to muscle fatigue and usually disappears shortly after stopping the exercise.
To treat muscle soreness, it is important to allow your muscles to rest and repair. This includes getting adequate sleep and staying hydrated. Gentle stretching, massage, and heat or cold therapy can also help alleviate soreness and improve blood flow to the affected muscles. Over-the-counter medications, such as NSAIDs (non-steroidal anti-inflammatory drugs), can also provide pain relief and reduce inflammation.
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Lactic acid buildup
Lactic acid is a chemical produced by the body when cells break down carbohydrates for energy. It is a natural byproduct of anaerobic metabolism, where the body produces energy without using oxygen. During intense exercise, the body may not be able to supply oxygen to the muscles fast enough, leading to a buildup of lactic acid. This buildup can cause a burning sensation, known as muscle soreness or acidosis.
Historically, lactic acid buildup was believed to be the primary cause of delayed-onset muscle soreness (DOMS). DOMS is the muscle pain that begins a day or two after a workout, peaking around one to three days later. The popular notion was that lactic acid caused muscle fatigue and tissue damage following intense exercise.
However, this idea has been debunked by recent studies, which reveal that lactic acid is quickly flushed out of the muscles and does not cause delayed soreness or tissue damage. Instead, DOMS is now understood to be caused by microscopic tears and damage to muscle fibers, triggering an inflammatory response.
While lactic acid may not be the main culprit of DOMS, it is still associated with muscle soreness experienced during and immediately after intense exercise. This type of soreness is known as acute muscle soreness and is characterized by a burning sensation. The buildup of lactic acid can lead to a temporary burn during intense exercise, but it is not responsible for the prolonged soreness that occurs in the days following a workout.
It is important to distinguish between acute muscle soreness and DOMS. Acute soreness is typically caused by the quick buildup of metabolites, including lactic acid, during intense exercise. This type of soreness usually disappears shortly after stopping the activity. On the other hand, DOMS occurs later and is due to the microscopic trauma and inflammation in the muscles.
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Muscle stiffness and pain
For instance, muscle soreness after exercise is very common, especially after trying a new type of exercise. This is known as Delayed Onset Muscle Soreness (DOMS) and is characterised by a sore, aching, painful feeling in the muscles after intense or unfamiliar exercise. DOMS usually sets in a day or two after exercising and is caused by tiny, microscopic tears in the muscle fibres. The pain typically peaks one to three days after a workout and then begins to ease.
Acute muscle soreness is another type of muscle pain that can occur during or immediately after exercise. It is caused by a quick buildup of metabolites during intense exercise, resulting in a burning sensation in the muscles. This type of soreness usually disappears as soon as or shortly after you stop exercising.
It's important to note that muscle stiffness and pain can also occur from inactivity or remaining in the same position for too long. For example, people with desk jobs that involve long hours of sitting can experience muscle stiffness and pain.
There are several ways to treat muscle soreness. Rest, gentle stretching, and self-care are often recommended for everyday muscle aches and pains. Over-the-counter medications, such as non-steroidal anti-inflammatory drugs (NSAIDs), can also help reduce minor aches and inflammation. Massage therapy, heat therapy, and cold therapy are other effective ways to relieve muscle soreness and promote recovery.
If muscle soreness persists or worsens despite rest and self-care, it may be a sign of a more serious issue that requires professional medical attention.
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Frequently asked questions
Muscle soreness is the feeling of pain or ache in the muscles after physical activity or exercise.
Muscle soreness is caused by microscopic tears and damage to the muscle fibres and the connective tissue around them during exercise. This leads to inflammation, resulting in delayed-onset muscle soreness (DOMS).
There are several ways to relieve muscle soreness:
- Rest and recovery: Allow your muscles adequate time to rest and recover.
- Hydration: Ensure proper hydration before and after exercise.
- Massage: Massage the sore muscles to relieve tension and improve blood flow.
- Stretching: Gently stretch the muscles to prevent stiffness and improve recovery.
- Heat and cold therapy: Apply heat or cold to the affected area to reduce pain and improve blood flow.
- Over-the-counter medications: Take pain relievers such as NSAIDs (aspirin or ibuprofen) to reduce inflammation and manage pain.
To prevent or reduce muscle soreness, you can try:
- Magnesium supplementation: Taking magnesium supplements before a workout may help reduce muscle soreness and improve recovery.
- Active recovery: Engage in light activities like walking, gentle yoga, or swimming to promote blood flow and reduce stiffness without intensifying soreness.
- Split-day routine: Split your workouts by muscle groups to give each group adequate time to recover.
